Benefit's of a high protein diet

Fat loss starts in your kitchen, but what is there in the kitchen that is given more importance than physical activity? It's none other than protein, eating a diet rich in protein is very beneficial for both gainers and burners. 

So let's see why this macronutrient is given more importance than the others and why it is recommended to elevate your protein content whatever your goal is.

Before diving into its benefits let us look at the basics of protein. 

Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. ... Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen, or sulfur.

Some major benefits of eating protein in an adequate amount's are- 

1. Suppresses appetite helping avoid unnecessary calories

Protein naturally suppresses your hunger by reducing the levels of Ghrelin (the hormone responsible for hunger). 

Protein regulates hormones resulting in eating less over the day helping to lose weight naturally. Also eating protein in an adequate amount helps boost the level of the hormone peptide YY, which performs a function similar to those of ghrelin. 

2. Improves muscle growing capacity

Your body breakdown muscle while doing resistance training, this muscle with the help of amino acids grow producing lean muscle mass. 

An increase in lean muscle mass both helps you look good and increase your resting metabolic rate (calories you burn while resting). 

3. Burns overall more calories

Eating more protein results in a high thermic effect. That is body consumes a lot more calories to break and digest protein as compared to fats and carbohydrates.

Protein has a 20%-30% more TEF ( Thermic Effect of food ) when compared to other macro and micronutrients. 

Also, protein encourages building lean muscle mass. Muscles are metabolically more active than fat which results in more calories burned. 

4. More sustained energy

As protein is broken down slowly in the body, the insulin levels in the body remain stable which in turn releases glucose slowly in the bloodstream.

This helps in more energy levels in the day. Protein does not lead to insulin sike which is very beneficial for steady and sustainable energy levels. 

5. Harder nails

Always worried because of crippled and brittle nails? Increase protein in your diet!! Protein promotes healthy cell growth. Biotin, a water-soluble vitamin is responsible for the healthy growth of nails.

Biotin binds with tetrameric protein to get absorbed in the body. This results in stronger cell growth. 

6. Better mood

Protein has certain amino acids that are known to release key neurotransmitters which help in preventing anxiety and depression.

Also eating protein releases tryptophan, a hormone that boosts mood and helps relieve stress. 

7. Healthier bones

Studies done on the effect of eating a high protein diet on bones shows that eating more protein relieves the stress of the bones reducing the chance of fractures and osteoporosis.

Protein increase calcium retention and absorption in the body. 

8. Lowers the blood pressure

High blood pressure is the primary reason for 90% of the world's heart problems. A high protein diet is very effective in lowering the blood pressure and thus reducing the stress on the heart. 

Protein reduced LDL cholesterol ( bad cholesterol ) and triglycerides and thus brings done blood pressure. 

9. Faster recovery rates

High protein diet results in an active immune system as well as a healthier body. Eating protein after an injury helps in replenishing the nutrient amount in the body helping to accelerate organ and tissue growth.

10. Better sleep 

Low levels of protein are known to cause irregular sleep patterns and difficulty in sleep initiation. Eating protein before going bed helps in maximizing muscle growth by providing all necessary nutrients for scale growth. 

11. Anti-aging

High protein diets reduce the severity of the muscle-weakening effect with age. Eating more protein helps in increasing bone and muscle strength in old age.

This prevents muscle deterioration and sarcopenia ( bone fracture, frailty,etc.) 


To summarize, a high protein diet is very very important for all ages. it results in a metabolic boost and a healthier overall body. Protein provides the body with essential amino acids required for both muscle gain and fat loss.

Also, protein keeps us full for longer which helps in avoiding any unnecessary cravings.


  1. Good to have this info on board.. Will certainly help people to make right food choices

  2. Nice info but dont have any motivation to become fit ab kya kare


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